WOD 11.21.14 Friday

Warmup: 2x

• 2min Airdyne or Row
• 10 pushups
• 30 s Chest opener/ Bretzzel

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A. 5 rounds NFT

• Bench Press for Max reps (95/65#)
• 5 Heavy Bent over Rows (135/95#)
  • Please: spotter’s mandatory

B. 4 RFT

• Run 400m
• 8 Pull-Ups (ADV:Chest-to-Bar)(scale: use a band/jumping)
• 20 wall balls

C. Core (Partitioning OK)

• 100 Abmat Sit-ups
• 200 Russian Twists
• 300 Flutter Kicks